How to Bake with Gluten-Free Flours: Almond Flour/Almond Meal

Last week, I shared my tips and tricks for baking with coconut flour and this week I am sharing my tips for baking with almond flour!

Baking with new ingredients can be intimidating, but it’s nothing to be afraid of! The way I see it, worst case scenario…you end up making a cookie, muffin, brownie, etc that doesn’t taste the way you planned on having it taste, but in my book that’s not bad at all! I love making mistakes and causing a little “Treble in the Kitchen” because that is how I learn new things! 🙂

Let’s take a look at Almond Flour!

What is almond flour?

Almond flour is essentially just finely ground almonds, typically blanched to remove the skins. (Sometimes the skins are left on, as you can see in the NOW Foods Almond Flour pictured above.)

What is almond meal?

Almond meal is a very similar to almond flour, but is a courser grind with the skins left one.

Can I use almond flour or meal interchangeably?

It depends on what you are making. If you are making something where the texture is very important (think cakes, muffins, cupcakes) you will most likely want to use an almond flour. If you are making something where the texture isn’t as important like cookies you can probably use either one.

Can I use almond flour or meal as a 1 to 1 substitute for wheat flour in a recipe?

No! Much like coconut flour, I would recommend that you begin by cooking with recipes developed for almond flour at the beginning because it is so different from traditional wheat flour. It is much less dry than wheat flour as this flour contains many natural oils and fats that affect how it bakes up. Almond flour batter is typically thicker than wheat flour batter, so don’t add extra liquids in an attempt to make your batter/dough look like traditional wheat batter/dough… most likely it will ruin the recipe 🙂

Can I use almond flour or meal as a 1 to 1 substitute for coconut flour in a recipe?

No! This flour is so different from coconut flour, I would recommend sticking with a recipe developed for almond flour or meal for the best results.

What does it taste like?

I think that almond flour has a slightly nutty but neutral flavor that works very well in cookies and muffins. I have seen recipes for cakes and breads, but I have not given them a try…although they look delicious!

How do you store almond flour or almond meal?

I store my almond meal/flour in a glass mason jar and I keep it in the refrigerator. Nuts can easily go rancid, so I find storing in the cool fridge helps them stay fresher longer.

Why should I bake with almond flour or almond meal?

Almonds are super high in nutrients like Vitamin E, plant based protein, and minerals. Not only that, but almond flour is gluten free and grain free which makes it friendly for people following a paleo or whole foods diet. While I think experimenting with almond flour and almond meal is fun, I try to be very careful and watch my portions because almonds can be a GI irritant. (a low FODMAP serving of almonds is only 10 almonds!). This flour is much lower in carbohydrates than traditional wheat flour (wheat flour has about 21g carbs per ounce vs 0g carbs per ounce for almond flour) so if you are following a lower carbohydrate diet, this is a great option for you! Due to the neutral flavor almond meal can be used in savory or sweet dishes. Almond meal/flour is safe for people following a paleo diet, SCD, GAPS diet (when eaten in moderate amounts), and low FODMAP diet (when eaten in moderate amounts).

Where can I purchase almond flour or almond meal?

I purchase almond meal/flour at Whole Foods, King Soopers, Kroger, Natural Grocers, Safeway, and Sprouts. I find that this flour is becoming much easier to find in regular grocery stores! When purchasing online I like to purchase from NOW Foods, iHerb, or Swanson Vitamins.

And I created a new recipe just for you! Blueberry Almond Muffins that are great as part of a yummy breakfast (delicious crumbled over a smoothie!), snack, or sweet treat after a meal. Seriously…they are soft and tasty!

Enjoy!

Blueberry Almond Muffins

These muffins are an excellent grain-free addition to breakfast or snack time. The almond flour gives the muffins a light texture and a slightly nutty flavor that pairs perfectly with the sweet and tart blueberries.

Comments

Great tips…I find almond flour always leaves my recipes dry…so I’m happy to try some of these suggestions out and hopefully your recipe soon 🙂 We planted our own berry bushes so I’m hoping we have some this summer (if not then next) to use FRESH berries in recipes.

Great post! Baking with alternatives to flour can be such a minefield but I love your suggestion to just make a little ‘treble in the kitchen’. To be honest though, I actually find baking with these foods easier in a way – I was always terrible at baking with standard flour!!

Great post Tara!! I think this is so helpful! I love using almond flour to bread chicken. I mix it with some garlic powder, red pepper flakes, salt, and pepper and then toss my chicken in it before baking or pan frying- it’s so good!!

I love to experiment with different types of flour in my kitchen as well! I like to stay away from white flour so it is great to read about different ideas! I use almond flour a lot in recipes I make too! 🙂

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Welcome!

I'm Tara, a fitness and food lover living in Indianapolis, IN.

I have a huge passion for experimenting in the kitchen, living an active life, and pursuing my dreams. As an ACE Certified Personal Trainer, AFAA Certified Group Fitness Instructor, and Les Mills Certified Body Pump/CXWORX Instructor, I love teaching group fitness classes and being physically active every day.

This blog follows my life, my studies to become a Registered Dietitian, and my interests in fitness, mostly healthy food, family, friends, and living a well-balanced and healthy life.

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While I am a fitness professional, I am not a registered dietitian. This blog is a documentation of my life and the opinions and views I express are my own based on personal experiences. The advice I post should not be taken as medical advice. Please speak with a medical professional before making any dietary changes or changes in your current physical activity routine.

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